The Spiritual Self Schema (3-S) Development Program

when the mind wanders, this is normal. If you continue to have
difficulty concentrating on the breath, see if you can concentrate better
by counting ten breaths. For example:
When breathing in, think:
'Breathing in, one';
when breathing out, think
'Breathing out, one.'
and continuing ...
'Breathing in, two, breathing out, two.
Breathing in, three; breathing out, three.
Continue until you reach ten, and then begin again.
If your mind wanders and you lose track of the number you have
reached, begin again at ... 'Breathing in, one; Breathing out, one ... ' and
so forth.
You will repeat this pattern of focusing on the breath and
becoming aware of and redirecting your thoughts throughout your
meditation. This is how, with concentration and patient persistent
effort, you learn to "tame the monkey mind" that jumps here, there,
and everywhere, and you can become more open and receptive to
experiencing the peace and serenity of your true nature.
You may want to begin by devoting just 10 minutes daily to your
meditation. Do not attempt to sit for long periods if you are a
beginner. However, before you begin, you will need to dedicate
yourself wholeheartedly to using this time for increasing your 'power'
of concentration. Commit yourself to taking back the power you have
given to the wandering monkey mind. Make the conscious decision to
begin the practice of training it. Until your concentration skill is well
developed, it is recommended that you do not use this time for prayer
or reflection (set aside other times for these practices), but rather use
this time to increase your ability to retain your single-pointed focus on
the breath. By so doing, your capacity for focusing on your Spiritual
path's moment-by-moment destinations throughout your daily life
will increase markedly. As soon as you feel comfortable concentrating
on the breath for 10 minutes, increase the time to 15 minutes, and so
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